Being the midst of summer, many of uswork long days at our jobs and have little time for health and fitness during the work week. Addressing all of your health and fitness goals in two short days can be stressful and tiring. If you are a weekend warrior like me, you may be getting tired of going to the gym and doing the same exercises over and over. I’ve put together some tips that can ramp up your weekend workouts just in time for summer.

1. WARM UP BEFORE YOU WORK OUTNo matter what exercise routine or sport you decided to embark on during your weekend, make sure to do a proper warm-up to ensure your muscles are loose in order to avoid injury.

2. STAY HYDRATEDWhether you are in a warmer climate like Arizona or a colder climate like Alaska, staying hydrated is essential for a successful workout. Keep in mind that it doesn’t have to be hot and humid out for you to get dehydrated. Drink plenty of fluids before, during and after your workout.

3. PLAY A SPORT OR LEARN A NEW ONEOne easy way to kick your weekend fitness into high gear is to learn a brand new sport or to play a sport that you already enjoy. Not only does it keep your muscles engaged, it also keeps your mind focused and allows you to meet new friends or hang out with old ones.

4. TRY GEOCACHINGA fun way to explore the countryside and get in a killer workout is by the scavenger hunt-style workout known as Geocaching. Using your cell phone GPS, you can either hide or seek small waterproof cases called “caches” in a variety of locations all over the world.

5. AVOID DOING THE SAME THINGWhenever you hit the gym, it is best to avoid doing the same leg and arm exercises every single workout. Your muscles have great muscle memory and they get used to the repetition. So vary your weekend activities by working on different sets of muscles to keep everything fresh and enjoyable.

6. TRY HIKING AND CAMPINGHiking, camping and backpacking are not only fantastic ways to have an adventurous weekend, you also can get amazing health benefits from being outside and “roughing” it. Just be careful to only pick trails that are well marked and only choose hikes based on your own level of fitness.

7. INVOLVE OTHERSAfter a long work week, most of us just want to be alone on the weekends. However, if at all possible, include friends and family in your weekend warrior plans to keep your fitness fun and engaging.

8. WEAR PROPER FOOTWEARWhether you plan to run, hike, play tennis or any other type of weekend activity, always be sure to wear the proper footwear. This will help you avoid injury and undue stress to your feet and ankles.

9. KNOW YOUR LIMITSAlthough it is always great to push yourself to new limits when doing a sport or workout, know your current limit and only “push” yourself to a limit that you know you are capable of achieving.

10. HAVE FUNMore than anything else, the weekend is your time to let loose and have fun. Keep your workouts fun and always be open to new and exciting possibilities!

By Bryan Lee

Bryan Lee is a National Exercise & Sports Trainers Association (NESTA) certified personal trainer, life coach and author who has lost over 130 pounds. Please check with your personal physician before using these health and fitness tips.

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